Push-up (Knee)
The Knee Push-up is a foundational upper body exercise that targets the chest, shoulders, and triceps while reducing total resistance compared to standard push-ups. It is performed from a kneeling position to help beginners build pushing strength and learn proper core bracing mechanics.
Iridium monitors your RPE and reps relative to body weight to determine when this regression becomes too easy, signaling a need to transition to standard push-ups for continued progressive overload. The AI credits this volume toward your Middle Chest and Triceps landmarks while factoring in anterior deltoid fatigue from your last 7 days of training.
Form Cues
- Maintain a straight rigid line from your head to your knees
- Place hands slightly wider than shoulder-width apart
- Tuck your elbows at a 45-degree angle to your torso
- Brace your core and squeeze your glutes continuously
- Push the floor away forcefully to return to the top
- Don't let your hips sag toward the floor
- Don't stick your buttocks up in the air
- Don't flare your elbows out to 90 degrees
- Don't jut your head forward to reach the ground
Common Mistakes
- Sagging lower back (lumbar hyperextension)
- Flaring elbows too wide
- Incomplete range of motion
- Leading with the chin/head
- Lack of core engagement
Muscles Worked
This exercise primarily targets the pectoralis major (middle chest), providing a safe stimulus for developing upper body pushing strength. It also heavily recruits the anterior deltoids and triceps as secondary movers, while requiring the abdominals to stabilize the spine in a modified plank position.
Primary
Secondary
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